Imagine you're sitting on the couch relaxing after a long day of work, and suddenly you feel a tingling pain in your neck and your shoulders and back tighten like a tense bowstring. It's not just a sign of physical exhaustion, it's a common problem in our daily lives – sore neck, shoulders and stiff neck. This often happens inadvertently, perhaps because of an inadvertent turn or when you wake up in the morning and suddenly find yourself "stiff in your neck".
The neck, shoulders and back not only support the head, but are also responsible for connecting multiple parts of the upper body, and their health is directly related to our daily activities and quality of life. When we talk about neck, shoulder, back pain and stiff neck, we are actually referring to abnormal tension or damage to structures such as muscles, ligaments, and joints.
Introduction to the structure of the back of the neck and shoulders
The neck, as the bridge between the head and the body, has a flexible structure composed of seven cervical vertebrae, which not only supports the weight of the head, but also ensures the multi-directional movement of the head. The shoulder, the key link between the upper limb and the torso, has a complex structure that includes the shoulder, scapula, and multiple sets of muscles and ligaments that allow us to perform a wide range of arm movements. The back, centered on the spine, is flanked by numerous muscles that support the body in movements such as standing, sitting, and bending.
Analysis of the causes of pain
Holding a fixed posture for long periods of time, especially when using electronic devices, causes fatigue and soreness in the neck and shoulder muscles due to long-term tension. Poor sleeping posture, such as pillows that are too high, can also overstretch or compress the neck muscles, causing stiff neck. In addition, a cold breeze or excessive fatigue can cause sudden muscle tightening, causing pain.
Understanding the causes of neck, shoulder, back pain and stiff neck is a prerequisite for finding effective relief and preventive measures. Our bodies are alerting us to the pain and pain, reminding us that we need to change our lifestyle and work styles and take proactive steps to protect the health of our neck, shoulders and back.
Neck decompression: A simple and efficient neck stretch
Neck discomfort is common in everyday life, especially when working in the same position for long periods of time or using a mobile phone. A simple neck stretch can be effective in relieving tension and pain. Perform the following actions daily, each lasting 15-20 seconds, repeating 2-3 times:
Head forward: Sit up straight and slowly lean your head forward, trying to touch your chest with your chin and feel the stretch on the back of your neck.
Head tilted back:Still sitting, slowly tilt your head back, look upward, and stretch your neck muscles.
Lateral stretching: Tilt the head to one side and keep the ears as close to the same shoulder as possible, alternating on both sides.
Neck spin**Gently rotate your head to one side, look back as far as you can, and then switch to the other side.
Shoulder Relaxation: Shoulder stretching
Shoulder tension is another common cause of neck and shoulder discomfort. The following shoulder stretches can help relieve shoulder tension:
Shoulder Rotation**Relax your arms and slowly rotate your shoulders 10 times each forward and backward.
Shoulder Lift: Lower your hands naturally, slowly raise to your maximum, then slowly descend and repeat 10 times.
Cross Stretch:With one arm across your body, gently press your forearm with the other hand and stretch your shoulders, alternating on both sides.
Tension and fatigue of the back muscles can affect the health of the entire spine. The following back stretches can help relieve back tension:
Cat-Cow Pose:On all fours, alternate back arching upwards and concave downwards to promote the stretching of the back muscles.
Torsional stretch:Sitting in a chair with the upper body gently twisted to one side and the arms able to grasp the back of the chair for an increased stretching effect, alternating on both sides.
Lifestyle habits and precautions
Posture adjustments:Improvement of posture in daily life.
Sitting: Keep your spine upright, your feet flat on the ground, and the computer screen at eye level to reduce the forward tilt of the neck.
Standing: Spread your weight to your feet, avoid bearing weight on one foot for a long time, and maintain the natural curve of your spine.
Sleeping position:Use a pillow of appropriate height, keep the head and spine in line, and avoid too large or too small a lumbar gap.
Combination of work and rest: reasonable arrangement of work and rest
Regular breaks:After every 45 minutes of work, rest for at least 5 minutes and stand, walk or stretch to relieve muscle tension.
Vision protection: Look out for 20 seconds every 20 minutes to reduce eye strain and help change head and neck posture.
Diet & Hydration: Promotes muscle health
Increasing your intake of magnesium-containing foods, such as green leafy vegetables, nuts, etc., can help your muscles relax.
Maintain adequate hydration intake to promote metabolism and nutrient transport.